The Triathlon Club of San Diego does a lot of cycling. Whether it's going up and down the coast, through the rolling inland hills, or up Mt. Palomar, San Diego has all types of terrain. TCSD's cycling program is composed of two parts. The first is a weekly coached bike workout during the Spring, Summer, and Fall. The bike workouts let you work on speed, cadence, and technique. Most of the bike workouts take place on Fiesta Island so you don't have to worry about stop signs or crossing traffic.

There are weekly and weekend workouts as well as the once a month Beginners ride which is a no-drop ride.

Note: You must wear a helmet at all TCSD bike workouts.

Please check out the workout calendar and if you have questions, send an email to that coach listed on the workout.

we will cover run drills, strength, speed work and anaerobic training.

CD immediately following.

Coach - Bill Gleason

CSCS

USAT Level II Coach

This email address is being protected from spambots. You need JavaScript enabled to view it.

FAQ's

Q: What if it rains?

A: I have no problem standing in the rain, if you're willing to run in it. I will be there, rain or shine!

Q: What if it is lightening?

A: That means there is definitely NO PRACTICE!

Q: I am not a fast runner, do I need to be fast?

A: We have a large variety of abilities and speeds. We break up and assign workouts according to ability, as well as upcoming races and goals. So no, you do not need to be fast, you just need to come ready to work hard and be positive!

Q: I might be a little late, is that ok?

A: Yes, but always best to be cautious in the workout if you can't get an adequate warm-up.

This training outline is to serve as a guideline to help you prepare for and complete a full distance triathlon.If you desire to race a full distance triathlon, I recommend you seek out one of the TCSD Long Course Coaches and discuss your goals and background.There will be at least 1 of us at each monthly TCSD meeting, otherwise we can be reached at 619.656.5222.

SWIM TRAINING

If you do not come from a swimming background, it is advisable to dedicate yourself to a coached swim plan, or masters program where you can get some feedback on good stroke mechanics and drills to help you form good habits.There is a small list at the end of this plan including some local masters programs.

Swim sessions are more than an opportunity to improve your swim; they also provide a great way to build aerobic endurance without the impact; an opportunity to improve recovery; the faster you complete the swim, the sooner you can begin replenishing calories on the bike.

Critical Swim Success Factors

-If you are a weaker swimmer (read swim slower than 1:35/100yards), I’d recommend working primarily on stroke fundamentals and drills to improve your form.

-Participate in several of the TCSD aquathlons and club races to get used to mass swim starts.

-Join several of the TCSD open water swims, as sighting and breathing in the open water can be significantly more challenging than in the pool

-Aim for 100 – 200 calories of easily digestible calories (boost, a protein shake, a gel, or some other light nutrition) 30 – 45 minutes before your swim start.practice in training to determine what works best for you.

BIKE TRAINING

The bike is typically 40 – 50% of your long course day, the training plan is structured to reflect this. In addition, being strong on the bike will allow you to start the run with legs more prepared for the coming marathon.The weekly long ride is imperative to success at the full distance.

Critical Bike Success Factors

-First and foremost, make sure you get a good bike fit.Comfort on the bike is paramount to success in long course racing.The fit process will take time, and likely require minor tweaking after the initial appointment.Be ready and willing to go back for some tweaks as you start getting into the longer rides.A reputable fit shop will likely have some sort of guarantee for adjustments during at least the first 30 days after the initial appointment; utilize these to get your fit dialed.Considering the overall cost of your long course adventure, money spent on a bike fit to ensure you are comfortable is a worthwhile investment.

-Aim for 300 – 400 calories per hour on the bike.

-Spin class is a great way to get in a good workout on a tight schedule, 1 – 1.5 hours on a spin bike is comparable to 2 or more hours of road riding punctuated with stop signs and traffic signals

-use the long rides to figure out your nutrition, this is where you will take in the bulk of your calories come race day

RUN TRAINING

Remaining injury free and consistently training during the weeks leading up to the long course adventure will be key to a successful day.Running off a 112 mile bike is unlike any other running experience most people will encounter.Aim to run off the bike at least 1 time during weeks 10 – 20 of the training plan.These runs need only be 15 – 20 minutes the first few weeks, and should not be more than 1 hour.

Do not complete your long run and long ride on the same day.If you want to maximize the benefit of each workout, separate them by 2 at least days.The point of each of these workouts is to improve your endurance in each respective sport, this is best done when you begin the workout fresh.

In order to successfully navigate the final leg of a full distance triathlon, it is important to get your body used to the impact of running for 2.5 hours or more.However, there will be times when your body is tired and too beat up to run, this is a great opportunity to try aqua (pool) jogging.Aqua jogging is a great way to improve running strength without the impact, the elliptical trainer is not as effective as aqua jogging, but does offer a lower impact running option.

Critical Run Success Factors

-Get fit for the proper running shoes by qualified experts.There are several running and tri shops that have qualified staff, visit them and try the shoes they recommend.The right shoe helps reduce opportunity for injury.

-Aim for 200 – 300 calories per hour on the run

-Replace your shoes regularly, every 300 – 500 miles of running warrants a new pair of shoes for all except the most efficient of runners.

-Allowing your shoes 36 – 48 hours to decompress (not running in them) after a long run can help extend the expected mileage you get out of them.This can be accomplished by having 2 pairs of shoes, and rotating them.

CORE STRENGTH

Core strength is important to move efficiently, and greatly improves your ability to stay injury free.There are lots of pilates and yoga (I’ve found ashtanga yoga particularly beneficial) classes which can help.

Full Distance Events

Event

Date

Plan Start Date

IM St. George

1-May-10

23-Nov-09

IM Lanzarote

22-May-10

14-Dec-09

IM Brasil

30-May-10

21-Dec-09

Challenge Kraichgau

6-Jun-10

28-Dec-09

IM Japan

13-Jun-10

4-Jan-10

IM France

27-Jun-10

18-Jan-10

IM Couer d'Alene

27-Jun-10

18-Jan-10

IM Frankfurt

4-Jul-10

25-Jan-10

IM Austria

4-Jul-10

25-Jan-10

Challenge Roth

18-Jul-10

8-Feb-10

IM Switzerland

25-Jul-10

15-Feb-10

IM Lake Placid

25-Jul-10

15-Feb-10

IM Regensburg

1-Aug-10

22-Feb-10

IM UK

1-Aug-10

22-Feb-10

Challenge Copenhagen

15-Aug-10

8-Mar-10

IM Louisville

29-Aug-10

22-Mar-10

IM Canada

29-Aug-10

22-Mar-10

IM Wisconsin

12-Sep-10

5-Apr-10

IM Hawaii

9-Oct-10

3-May-10

IM Florida

6-Nov-10

31-May-10

Silverman

7-Nov-10

31-May-10

IM Arizona

21-Nov-10

14-Jun-10

IM Cozumel

28-Nov-10

21-Jun-10

IM Western Australia

4-Dec-10

28-Jun-10

TRAINING OUTLINE

Bike

Run

Swim

TOTAL

Week

Long

Workouts

weeks hours

Long

Workouts

weeks hours

Long

Workouts

weeks hours

HOURS

1

3:00

4

6:00

1:15

3

2:15

0:30

3

1:00

9:15

2

3:30

3

6:15

1:30

4

2:45

0:35

3

1:30

10:30

3

4:00

3

7:00

1:45

3

3:00

0:40

4

2:00

12:00

4

2:30

3

6:30

1:15

3

2:30

0:30

5

3:00

12:00

5

3:30

4

7:00

1:30

3

2:45

0:40

3

3:00

12:45

6

4:00

3

7:00

1:45

4

3:00

0:45

3

3:00

13:00

7

4:30

3

8:00

2:00

3

3:30

0:50

4

4:00

15:30

8

2:45

3

7:00

1:15

3

2:30

0:45

3

3:00

12:30

9

4:00

4

8:00

1:45

3

3:00

0:50

3

3:00

14:00

10

4:30

3

8:00

2:00

4

3:30

0:55

3

3:00

14:30

11

5:00

3

8:45

2:15

3

4:00

1:00

4

4:00

16:45

12

3:00

3

7:00

1:30

3

2:30

0:45

3

3:00

12:30

13

4:30

4

9:00

2:00

3

3:30

1:00

3

3:00

15:30

14

5:00

3

8:45

2:15

4

4:00

1:05

3

3:00

15:45

15

5:30

3

9:45

2:30

3

4:30

1:10

4

4:00

18:15

16

3:00

3

7:00

1:30

3

2:30

0:45

3

3:00

12:30

17

5:00

4

10:00

2:15

3

4:00

1:10

3

3:00

17:00

18

5:30

3

9:45

2:30

4

4:30

1:15

3

3:00

17:15

19

6:00

3

10:30

2:45

4

4:45

1:20

4

4:00

19:15

20

3:00

3

7:00

1:30

3

2:30

1:00

3

3:00

12:30

21

4:45

4

8:30

2:00

4

4:00

1:00

4

4:00

16:30

22

3:45

4

7:00

1:30

3

3:00

0:45

4

3:00

13:00

23

2:00

4

3:00

0:45

3

1:30

0:45

5

3:00

7:30

320

Overview of the Training Outlining:

Week:number of weeks into the plan for the training schedule

Bike:Details for the training weeks bike workouts.

Run:Details for the training weeks run workouts.

Swim:Details for the training weeks swim workouts.

Long: target duration for that weeks long workout in the corresponding sport

Workouts: Number of bike workouts for the training week

Weeks Hours:total weekly hours for each discipline

TOTAL:Total weekly hours for all workouts.

Beginning week 10, the workouts should mimic the terrain you expect to encounter during the event you are training for.For instance, the IM Canada bike course has a good climb starting at mile 40, and another long slow climb starting near mile 90.Try to get long steady climbs in around miles 40 and 90 on your training rides.

Do the same for the runs.If you have questions about a particular course, don’t hesitate to ask.

This training outline is to serve as a guideline to help you prepare for and complete a full distance triathlon.If you desire to race a full distance triathlon, I recommend you seek out one of the TCSD Long Course Coaches and discuss your goals and background.There will be at least 1 of us at each monthly TCSD meeting, otherwise we can be reached at 619.656.5222.

SWIM TRAINING

If you do not come from a swimming background, it is advisable to dedicate yourself to a coached swim plan, or masters program where you can get some feedback on good stroke mechanics and drills to help you form good habits.There is a small list at the end of this plan including some local masters programs.

Swim sessions are more than an opportunity to improve your swim; they also provide a great way to build aerobic endurance without the impact; an opportunity to improve recovery; the faster you complete the swim, the sooner you can begin replenishing calories on the bike.

Critical Swim Success Factors

-If you are a weaker swimmer (read swim slower than 1:35/100yards), I’d recommend working primarily on stroke fundamentals and drills to improve your form.

-Participate in several of the TCSD aquathlons and club races to get used to mass swim starts.

-Join several of the TCSD open water swims, as sighting and breathing in the open water can be significantly more challenging than in the pool

-Aim for 100 – 200 calories of easily digestible calories (boost, a protein shake, a gel, or some other light nutrition) 30 – 45 minutes before your swim start.practice in training to determine what works best for you.

BIKE TRAINING

The bike is typically 40 – 50% of your long course day, the training plan is structured to reflect this. In addition, being strong on the bike will allow you to start the run with legs more prepared for the coming ½ marathon.The weekly long ride is imperative to success in long course triathlon.

Critical Bike Success Factors

-First and foremost, make sure you get a good bike fit.Comfort on the bike is paramount to success in long course racing.The fit process will take time, and likely require minor tweaking after the initial appointment.Be ready and willing to go back for some tweaks as you start getting into the longer rides.A reputable fit shop will likely have some sort of guarantee for adjustments during at least the first 30 days after the initial appointment; utilize these to get your fit dialed.Considering the overall cost of your long course adventure, money spent on a bike fit to ensure you are comfortable is a worthwhile investment.

-Aim for 300 – 400 calories per hour on the bike.

-Spin class is a great way to get in a good workout on a tight schedule, 1 – 1.5 hours on a spin bike is comparable to 2 or more hours of road riding punctuated with stop signs and traffic signals

-use the long rides to figure out your nutrition, this is where you will take in the bulk of your calories come race day

RUN TRAINING

Remaining injury free and consistently training during the weeks leading up to the long course adventure will be key to a successful day.Running off a 56 mile bike is unlike any other running experience most people will encounter.Aim to run off the bike at least 1 time each week from weeks 10 – 20 of the training plan.These runs need only be 15 – 20 minutes the first few weeks, and should not be more than 45 minutes.

Do not complete your long run and long ride on the same day.If you want to maximize the benefit of each workout, separate them by 2 or more days.The point of each of these workouts is to improve your endurance in each respective sport, this is best done when you begin the workout fresh.

In order to successfully navigate the final leg of a long course triathlon, it is important to get your body used to the impact of running for 1.5 hours or more.However, there will be times when your body is tired and too beat up to run, this is a great opportunity to try aqua (pool) jogging.Aqua jogging is a great way to improve running strength without the impact, the elliptical trainer is not as effective as aqua jogging, but does offer a lower impact running option.

Critical Run Success Factors

-Get fit for the proper running shoes by qualified experts.There are several running and tri shops that have qualified staff, visit them and try the shoes they recommend.The right shoe helps reduce opportunity for injury.

-Aim for 200 – 300 calories per hour on the run

-Replace your shoes regularly, every 300 – 500 miles of running warrants a new pair of shoes for all except the most efficient of runners.

-Allowing your shoes 36 – 48 hours to decompress (not running in them) after a long run can help extend the expected mileage you get out of them.This can be accomplished by having 2 pairs of shoes, and rotating them.

CORE STRENGTH

Core strength is important to move efficiently, and greatly improves your ability to stay injury free.There are lots of pilates and yoga (I’ve found ashtanga yoga particularly beneficial) classes which can help.

70.3 Distance Events

Event

Date

Plan Start Date

Oceanside 70.3

27-Mar-10

9-Nov-09

Ochsner 70.3

18-Apr-10

30-Nov-09

Lonestar 70.3

25-Apr-10

7-Dec-09

Wildflower LC

1-May-10

14-Dec-09

St. Croix 70.3

2-May-10

14-Dec-09

Florida 70.3

16-May-10

28-Dec-09

Austria 70.3

30-May-10

11-Jan-10

Dueceman LC

5-Jun-10

18-Jan-10

Hawaii 70.3

5-Jun-10

18-Jan-10

Kansas 70.3

6-Jun-10

18-Jan-10

Switzerland 70.3

6-Jun-10

18-Jan-10

Mooseman 70.3

6-Jun-10

18-Jan-10

Boise 70.3

12-Jun-10

25-Jan-10

Eagleman 70.3

13-Jun-10

25-Jan-10

U.K. 70.3

20-Jun-10

1-Feb-10

Buffalo Springs 70.3

27-Jun-10

8-Feb-10

Putrajaya

TBD

#VALUE!

Rhode Island 70.3

11-Jul-10

22-Feb-10

Racine 70.3

18-Jul-10

1-Mar-10

Vineman 70.3

18-Jul-10

1-Mar-10

Antwerp 70.3

25-Jul-10

8-Mar-10

Steelhead 70.3

31-Jul-10

15-Mar-10

Calgary 70.3

1-Aug-10

15-Mar-10

Boulder 70.3

8-Aug-10

22-Mar-10

Germany 70.3

15-Aug-10

29-Mar-10

Lake Stevens 70.3

15-Aug-10

29-Mar-10

Philippines 70.3

22-Aug-10

5-Apr-10

Timberman 70.3

22-Aug-10

5-Apr-10

Brazil 70.3

28-Aug-10

12-Apr-10

Muskoka 70.3

12-Sep-10

26-Apr-10

Branson 70.3

19-Sep-10

3-May-10

Syracuse 70.3

19-Sep-10

3-May-10

Cancun 70.3

19-Sep-10

3-May-10

Augusta 70.3

26-Sep-10

10-May-10

Austin 70.3

17-Oct-10

31-May-10

Miami 70.3

30-Oct-10

14-Jun-10

Clearwater 70.3

13-Nov-10

28-Jun-10

Phuket 70.3

5-Dec-10

19-Jul-10

TRAINING OUTLINE

Bike

Run

Swim

TOTAL

Week

Long

Workouts

weeks hours

Long

Workouts

weeks hours

Long

Workouts

weeks hours

HOURS

1

2:00

4

4:30

0:48

3

1:30

0:30

3

1:15

7:15

2

2:30

3

4:30

1:00

4

2:15

0:35

4

1:45

8:30

3

3:00

3

5:15

1:15

3

2:15

0:40

4

2:00

9:30

4

2:00

3

4:30

0:45

3

2:00

0:25

5

1:05

7:35

5

2:30

4

5:45

1:00

3

1:45

0:40

3

1:40

9:10

6

3:00

3

5:15

1:15

4

2:45

0:45

4

2:15

10:15

7

3:30

3

6:15

1:30

3

2:45

0:50

4

2:30

11:30

8

2:15

3

5:00

1:00

3

2:00

0:30

3

1:05

8:05

9

3:00

4

6:45

1:15

3

2:15

0:50

3

2:05

11:05

10

3:30

3

6:15

1:30

4

3:30

0:55

4

2:45

12:30

11

4:00

3

7:00

1:45

3

3:00

1:00

4

3:00

13:00

12

2:30

3

5:00

1:15

3

2:00

0:35

3

1:05

8:05

13

3:30

4

8:00

1:30

3

2:45

1:00

3

2:30

13:15

14

4:00

3

7:00

1:45

4

4:00

1:00

4

3:00

14:00

15

4:00

3

7:00

2:00

3

3:30

1:00

4

3:00

13:30

16

2:00

3

5:00

1:15

3

2:00

0:30

3

1:05

8:05

21

3:15

4

5:30

1:30

4

2:45

1:00

4

3:00

11:15

22

2:30

3

4:30

1:00

3

2:00

1:00

3

2:15

8:45

20

2:00

3

2:15

0:30

3

1:30

0:45

4

2:15

6:00

191

Overview of the Training Outlining:

Week:number of weeks into the plan for the training schedule

Bike:Details for the training weeks bike workouts.

Run:Details for the training weeks run workouts.

Swim:Details for the training weeks swim workouts.

Long: target duration for that weeks long workout in the corresponding sport

Workouts: Number of bike workouts for the training week

Weeks Hours:total weekly hours for each discipline

TOTAL:Total weekly hours for all workouts.

Beginning week 10, the workouts should mimic the terrain you expect to encounter during the event for which you are training.For instance, the California 70.3 bike course has several climbs beginning near mile 35.Try to several steady climbs between miles 20 and 30 on your training rides.

Do the same for the runs.If you have questions about a particular course, don’t hesitate to ask.

2016 Schedule: (updated 3.14.16)

Note: Registration will open approximately 2 weeks prior to each Triathlon

Timeline

Volunteers Needed

6:10A Transition Opens & Sign In's

6:50A Course Talk

7:00A Race Start

700 m Swim, 20 km Bike, 4 Mile Run

Location: Fiesta Island - Closed Course & Chip Timed

Every year the Triathlon Club of San Diego is fortunate to be able to put together a series of triathlons for its members. With multiple races each year, we provide a chance for participants to test their training against over 100 other club members.

Our races take place at Fiesta Island, located in the middle of Mission Bay. This manmade island provides an ideal location for our events, as we are able to close the island & allow our participants a safe and closed environment to race in. With a swim ranging between 700-800m, a 12.5mi bike course and a 4mi. run course, our races are a great way to gauge your fitness for upcoming races, or simply a way to stay in shape and fulfill your competitive side.

We offer these races March through May & September through December. Registration will open approximately two weeks before each race. Remember, there's no parking on the island so be sure to park at one of these spots.

Lastly, races do fill up so please remember to login and register on the website. If you're not able to login, please email our
This email address is being protected from spambots. You need JavaScript enabled to view it.
. If you need to join or renew your membership, you can click here to do that.